Always Be Crushing With Hunter McIntyre, Week 9: Deload Week

Always Be Crushing With Hunter McIntyre, Week 9: Deload Week

Here's week 9 of Hunter McIntyre's "Always Be Crushing" training plan.

May 29, 2018 by Hunter Sharpless
Always Be Crushing With Hunter McIntyre, Week 9: Deload Week
1x5 back squat/ drop weight to 60% complete max reps for 60 second

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Monday-Heavy Lift/ Barbell Cycling

  1. 1x5 back squat/ drop weight to 60% complete max reps for 60 second

  2. 2x3 push press / drop weight to 60% complete max reps for 60 seconds 

  3. 2x2 pull up/ drop weight to 60% complete max reps for 60 seconds

Tuesday—Tempo Day

  1. 10-minute row warmup

  2. 1-mile time trial 

  3. 10 minute run cool down

Wednesday—Core Day / Body Builder 

Walking pace wod- 4 rounds

  1. 10 ham sting curl  

  2. 10 db incline press 

  3. 10 leg extension  

  4. 10 tricep press down  

core 

  1. 4x10 ab roller

  2. 4x10 leg raise pikes

  3. 4x15 weighted sit ups 

  4. 4x20 side crunches 

Pm -recovery bike cardio 

A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine 


Thursday—Recovery Day 

Recovery day.

  1. Easy 60 minute cardio run or row


Friday—Strong Man


  1. sled lunge walk 3x50m 

  2. sled walk backwards heavy! 3x50

  3. max weight front load carry 50ft (sandbag or stone)

  4. max weight farmer carry- 1 round for ditance

  5. wod- dead lift 225/185 / bench press 225/185 - 15/10/5


Saturday—Long Run 

a. 60-90-minute easy run in mountains 


Sunday

Dojo day

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